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CONDITIONING
GUIDELINES
WARNING:
Before beginning this or any exercise pro-
gram, consult your physician, This is espe-
cially important for persons over the age of 35
or persons with pre-existing health problems.
The pulse sensor is not a medical device.
Various factors
may affect the accuracy
of
heart rate readings,
The pulse sensor is
intended only as an exercise aid in determin-
ing heart rate trends in general.
The following
guidelines
will help you to plan your
exercise program.
Remember
that proper nutrition
and adequate
rest are essential for successful
results
EXERCISE
INTENSITY
Whether your goal is to burn fat or to strengthen
your
cardiovascular
system, the key to achieving the
desired results is to exercise with the proper intensity
The proper intensity
leve_ can be found by using your
head rate as a guide
The chart below shows recom-
mended heart rates for fat burning, maximum fat
burning, and cardiovascular
(aerobic) exercise
165
155
145
140
130
125
115
_
145
138
130
125
118
110
103
q._J
125
120
115
110
I05
95
90
V
20
30
40
50
60
70
80
To find the proper heart rate for you, first find your age
on the bottom line of the chart (ages are rounded
off
to the nearest ten years). Next, find the three numbers
above your age. The three numbers are your "training
zone." The lower two numbers are recommended
heart rates for fat burning; the highest number is the
recommended
heart rate for aerobic exercise..
Fat Burning
To burn fat effectively,
you must exercise at a retative*
ly low intensity level for a sustained
period of time.
During the first few minutes of exercise,
your body
uses easily accessible
carbohydrate
calories for ener-
gy. Only after the first few minutes of exercise does
your body begin to use stored fatcatories
for energy.
if your goal is to burn fat, adjust the intensity of your
exercise until your heart rate is near the lowest num-
ber in your training zone as you exercise.
For maximum fat burning, adjust the intensity of your
exercise until your heart rate is near the middle num-
ber in your training zone as you exercise,
Aerobic
Exercise
If your goal is to strengthen
your cardiovascular
sys-
tem, your exercise must be "aerobic." Aerobic exer-
cise is activity that requires large amounts of oxygen
for prolonged
periods of time. This increases
the
demand on the heart to pump blood to the muscles,
and on the lungs to oxygenate
the blood
For aerobic
exercise, adjust the intensity of your exercise until
your heart rate is near the highest number in your
training zone as you exercise,.
WORKOUT
GUIDELINES
Each workout should include the following three parts:
A warm-up,
consisting
of 5 to 10 minutes of stretching
and light exercise., A proper warm-up
increases your
body temperature,
heart rate, and circulation
in prepa-
ration for exercise
Training zone exercise,
consisting
of 20 to 30 mira
utes of exercising
with your heart rate in your training
zone.. (Dudng the first few weeks of your exercise
program, do not keep your heart rate in your training
zone for ionger than 20 minutes )
A cool-down,
with 5 to 10 minutes of stretching.
This
will increase the flexibility
of your muscles and wili
help to prevent post-exercise
problems..
EXERCISE
FREQUENCY
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workoutso After a few months of regular exer-
cise, you may complete up to five workouts each week
if desire& The key to success is to make exercise a
regular and enjoyable part of your everyday life,
21
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